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If you’re looking to work your triceps muscles to the max, look no further than reverse grip tricep pushdowns.
This simple exercise can give you amazing results when done correctly.
Adding arm mass takes time and effort.
We all want to build muscle, but it can be hard to do so when you’re not sure how.
It’s important to know the best way to train for your body type in order to maximize results.
The reverse grip triceps pushdown is an exercise that can be very effective in building muscle.
In this article, I’ll show you how to do them for full effectiveness.
Follow the steps below to properly execute reverse grip tricep pushdowns.
Table of Contents
How To Perform The Reverse Grip Triceps Pushdown
To perform a reverse grip tricep pushdown, you will need to:
- Attach an angled or straight bar to the high pulley of a cable machine
- Take a step back and use a stance with your feet shoulder-width apart
- Grasp the bar with an underhand grip that is about shoulder-width
- Keeping your upper arms close to your sides and elbows pointing down, extend your forearms to push the weight down until your hands are next to your thighs
- Reverse the motion by flexing at the elbows and bringing the bar back up to the starting position.
Set and Rep Ranges
- 3-5 sets of 8-12 reps
- 3-5 sets of 10-15 reps
- 4-6 sets of 12-20 reps
As you can see, the set and rep ranges for reverse grip tricep pushdowns can vary depending on your fitness level and goals.
If you’re just starting out, aim for 3-5 sets of 8-12 reps.
As you get stronger, you can increase the number of sets and reps.
And if you’re really looking to bulk up your triceps, try 4-6 sets of 12-20 reps.
Reverse Grip Tricep Pushdown: Benefits
Reverse Grip Tricep Pushdowns are a great exercise to add to the beginning, middle, or end of your tricep workout.
They are performed with the palms of the hands facing upwards (underhand grip) and provide a great pump when done for moderate to high amounts of reps.
Standard benefits:
- Targets the medial head of the tricep for greater stimulation
- Builds tricep muscle and strength
- A good way to switch it up from the normal tricep pushdown
- Reduced stress on the elbow joint
- Amazing isolation exercise
Emotional benefits:
- Feel the burn as your muscles work hard
- Enjoy the satisfaction of a great arm workout!
Reverse Grip Tricep Pushdown: Muscles Worked
The reverse grip tricep pushdown is a great exercise to work your triceps muscles.
These are muscles in the upper arms, that help you straighten your elbows.
This exercise also indirectly works the muscles in your shoulders and chest.
There are three heads to the triceps – the long, medial, and lateral head.
The reverse grip tricep pushdown works all three heads, but focuses on the lateral head and medial head.
The long head is not as well targeted with this exercise.
Give It a Try!
Reverse Grip Tricep Pushdowns are a great way to target the triceps medial head for greater stimulation.
If you want to build muscle and strength in your triceps, this is a good exercise to add to your routine.
However, like with any other type of workout, it’s important that you do Reverse Grip Tricep Pushdowns with proper form in order to maximize the benefits of the exercise and avoid injury.
Talk to a certified personal trainer if you’re not sure how to do the exercise correctly.
With proper form and technique, you can enjoy all the benefits that Reverse Grip Tricep Pushdowns have to offer!
- A great exercise to increase overall arm muscle and strength
- A good way to switch it up from the normal pushdown
- Effective movement for achieving muscle isolation
You’re looking to switch up your routine, but you’re not sure if it’s the right move for you.
Most people don’t realize that there are different ways to do a tricep pushdown – with the palms facing upwards or downwards.
The reverse grip tricep pushdown is performed with the palms facing upwards (underhand grip) and provides a great pump when done for moderate to high reps.
If you’re looking for new triceps exercises to add to your workout give it a try!
Alternatives To Reverse Grip Tricep Pushdown
Below are some alternatives to the reverse grip tricep pushdown.
Give them a try to see which ones work best for you!
EZ Curl Bar Lying Tricep Extension
The EZ curl bar tricep extension (Skull Crusher) is a great way to work on all three heads of the triceps.
This movement is commonly used with somewhat heavy weights to overload the muscles.
A downside is that it can put an unnecessary amount of strain on the wrists.
- Lie on your back on a bench and hold an EZ curl bar with an overhand grip, with your hands at a slightly inwards angle.
- Retract your shoulder blades.
- Position your elbows directly under your shoulders and extend your arms to lift the bar over your chest.
- Lower the weight back to the starting position.
- Repeat for desired reps.
This movement can also be performed with dumbbells.
Close Grip Bench Presses
Close-grip bench presses can be performed with either an overhand or supinated grip.
To perform them, lie on your back on a bench with your feet flat on the ground, and your shoulder blades retracted.
Have someone hand you weight or use a weight machine to lift it off.
Hold the weight with your palms facing away from you (unless you use the supinated grip) and press it up until your arms are straight.
Then slowly lower the weight back to the starting position.
This is a great exercise for building bigger, stronger triceps, specifically the lateral head. But it can also be used to target the chest and shoulders.
Try using a close grip when you do your next bench press workout and see how it feels.
Overhand Grip Tricep Push Down
To do this version of the pushdown, you will need a cable pulley machine.
First, adjust the weight to what you feel comfortable with.
Then secure a straight bar attachment to the top of the cable machine.
Next, stand in front of the machine and hold the bar with your hands close together.
Now, push the bar down towards your chest until your arms are fully extended.
Finally, squeeze your triceps at the bottom of the movement before returning to the starting position.
This exercise is great for targeting your triceps.
If you want to make it more challenging, you can try using a heavier weight or doing additional repetitions.
